Do you think you all know about muscle building? Sure, you may know the basic advice, such as eating lots of protein and carbs. But eating isn’t the only way to pack on the muscle. After all, you want to bulk up and stay lean, right? If so, you’ll want to refrain from consuming too many calories.
This is where muscle builders come in. These supplements help your body build muscle. You will get the gains you want without consuming extra calories. But are supplements really effective? Are they safe? Continue reading to learn more about muscle-building supplements.
Essential Bodybuilding Supplements That Your Body Needs
Your body requires protein to build muscle. Surprisingly, that’s not the only nutrient needed. Here are some essential yet surprising supplements that build muscle.
Amino acids are likely something you hear often but aren’t sure what they are. These are organic compounds comprising carbon, nitrogen, oxygen, and hydrogen. When we consume amino acids, our body breaks down the protein which turns into amino acids.
This is why amino acids are the building blocks of protein. Not only that, but amino acids actually repair muscles. This leads to faster recovery rates so you can go back to the gym. Amino acids also support your hormones, bones, and enzymes.
As you can see, our body breaks down the protein in amino acids, but our body can’t break down all essential amino acids. There are nine amino acids we can’t produce:
While these amino acids are found in food, you can also take supplements to ensure you get the ideal amount of amino acids in your system.
Beta-alanine is a non-essential amino acid (which are amino acids we can produce) that offers a lot of benefits. Remember when we said that amino acids repair muscles? You can thank beta-alanine for that. Beta-alanine treats the soreness and cramps you get from a long day of training.
This means you can train more frequently and more effectively since soreness isn’t decreasing your range of movement.
As you can see, there are lots of amino acids we need. We can get them from protein, but you have to choose the right protein for the best effects (yes there are different types of protein).
Make life easier on yourself and choose whey protein. Whey protein is found naturally in milk but is isolated in supplements. Many people like whey protein because of its great taste. You can also mix the whey protein powder in smoothies for a little extra protein.
BCAA (branched-chain amino acids) comprises three amino acids: leucine, isoleucine, and valine. These amino acids are crucial for building muscle. While you can find BCAAs in meat, eggs, and dairy products, you should take them as a supplement if you’re vegan.
Vitamin D is famously a vitamin we get from the sun. Vitamin D is essential for many reasons. It supports your skeletal system and boosts testosterone, which is a hormone essential for increasing muscle mass.
There are different types of vitamin D, but you’ll want to focus on D3. This vitamin strengthens muscles, bones, and has anti-inflammatory effects.
Magnesium is a mineral that aids in a variety of bodily functions. Magnesium keeps your bones strong, regulates blood pressure, steadies heart rhythm, and even more. What many people don’t know is magnesium also has anti-inflammatory properties, which is why it can reduce pain. Magnesium not only prevents post-workout pain but also helps your muscles relax.
Creatine is a substance found naturally in your muscle cells and is one of the most well-known fitness supplements. These are the cells that help your muscles gain strength and mass. Not only that, but they produce energy that supports your muscles when doing intense training. Creatine also offers additional benefits, such as preventing neurological diseases.
Additional Advice When Taking Muscle Builders
While muscle builders and essential vitamins will improve your workout efforts, you’ll need to do more than take supplements for muscle gains. Here’s some more additional advice.
Eat Full Meals
Weight lifters struggle with the balance between eating the right amount of calories and getting enough nutrition. However, you shouldn’t replace meals with supplements. Not only that, but eating the rights snacks will also supply the right nutrients while keeping you full and satisfied.
The key is to be smart about what you eat. Always consume enough protein every day. But focus on lean sources of protein, such as seafood, protein, dairy, and eggs.
Don’t worry, if you’re a vegan you can absolutely continue your dietary practices while lifting weights. Actually, all weight lifters should consume plenty of fruits and vegetables for their vitamin intake. But vegans should try and avoid processed protein sources and instead focus on plant-based unprocessed protein, such as beans and nuts.
Don’t forget about carbs, which is an essential macronutrient. Carbs are your body’s fuel source and will power your workouts. Just be smart when consuming carbs. Eat healthy carbs, such as whole grains and sweet potatoes.
Don’t forget about those rest days! The recovery process is essential for your muscles to repair themselves. In addition, rest days give your muscles the opportunity to build.
So how often should you take rest days? You should take a rest day every three to five days, at the very least. That means in a single week, you will average about one rest day per week. But that’s if you do light workouts — if you practice intense weight training, you should take more rest days.
“Rest days” don’t have to be days when you lay around the house. Take those days to practice yoga and other workouts that will benefit the body.
Buy Quality Supplements
The supplement market is huge so focus on buying high-quality supplements. High-quality supplements not only support muscle growth but are also safe. Many people buy their supplements at stores but you can also order your supplements online from a website like https://www.wilsonsupplements.com/.
Take Muscle Builders Today
Muscle builders will help you achieve all dietary needs in order to build muscle without consuming extra calories. Continue reading our blog for more health advice.